Yoga happens beyond the mat. It is a perfect and powerful tool to enhance both your mind and body. For many years, it remains popular because of its outstanding benefits.
Conjoining both the practice of yoga and mindfulness together, Recently, a new and more intense form of yoga has been founded. It is called ‘Mindful Yoga’, in which the teachings of Buddhist Mindfulness are applied to the physical practice of yoga.
Yoga Poses To Enhance Mindfulness
Here the focus is to know what you are experiencing at the present. Besides, yoga and mindfulness together bring countless benefits other than to make you fit. Here are some ways in which this combo helps you:
- Calmed mind
- Improved brain function
- Enhanced self-awareness
- Improved flexibility
- Lower stress levels and reduces anxiety
- Improves balance
Yoga Poses For Mindfulness
While you perform yoga, you are getting a chance to practice mindfulness. The keys like feeling the moment, focusing, calming down, and awareness altogether take you to mindfulness.
Virasana or the Hero’s Pose
With the hero’s pose, you give a wonderful stretch to the quadriceps. It is a quite comfortable position so that you can try it while meditating for a little bit longer. The major benefit you will get from his pose is to build flexibility in the knees, ankles, and thighs. The way you sit in this pose also relieves leg tiredness, improves digestion, and posture.
- With your thighs perpendicular to the floor, kneel on the ground.
- Touch your inner knees together
- Keep your feet apart, a little wider than your hips placing the tips of the feet flat on the floor.
- Slightly angle the big toes slightly in towards each other and evenly press the top of each foot on the floor.
- Exhale while sitting back halfway, keeping the trunk slightly leaning forward.
- Wedge your thumbs in the back of the knees and draw the calf muscle to the heels.
- Finally, sit down on the floor between your feet.
- Keeping the bases of your palm on the ground, press the heads of the thigh bones into the ground and turn your thighs inwards.
- Keep your hands on your lap, one on the other.
- Place your palms up or down on your thighs.
- Sit like a warrior by firming your shoulder blades against the back ribs and lifting the top of your sternum.
- Keep your collar bones wider and release the shoulder bones away from the ears.
- Anchor your back torso by lengthening the tailbone into the floor.
- Sit in this position for 30-60 seconds ( you can gradually expand the duration up to 5 minutes).
- To release yourself from the pose, press the hands against the floor and lift your buttocks up, a little bit higher than the heels.
- Cross the ankles down the buttocks.
- Sit back over the feet and onto the floor and bring your legs in front of you and stretch.
Paschimothasana or Forward bend pose
In this pose, your hamstrings, calves, and back are targeted. This classic pose will give the whole back of your body a great stretch, extending from the calves to hamstrings and finally to the spine. This is best to calm your mind and reduce the levels of stress as well as to make your mood better.
- Sit by keeping your legs forward and stretched.
- Slowly raise your hands out to the sides and up over your head and keep them straight.
- Keep your spine up long and inhale
- While you exhale, slowly come forward, hinging at your hips.
- Remember to lengthen your spine on each inhale. Here you need to come a bit more out of your forward bend to do this. Whereas on every exhale, make your forward bend deeper. You need to keep your neck as an extension to your spine, without cranking it to look up or ignoring it completely.
- As per your ability, hold either of your ankles or shins. Try to keep your feet flexed strongly throughout.
Balasana or child’s pose
This pose relieves fatigue and reduces the levels of stress along with giving a better stretch to your hips, thighs, and ankles. While the front body muscles get greatly relaxed, the back torso gets stretched slowly.
Balasana effectively calms, centers, and soothes the brain and makes it a therapeutic posture for stress relief. Additionally, it restores the balance, calmness, and composure of the body.
- Kneel on the floor, keep both of your big toes together and sit on your heels, place your knees wide apart as much as the width of your hips.
- Exhale and keep your torso down between your thighs.
- Narrow your hip points toward the navel and broaden your sacrum across the back of your pelvis.
- Lift the base of your skull away from the back of your neck and meanwhile, lengthen your tailbone out of the pelvis’ back.
- Keep your hands on the ground on both sides of the torso.
- Keep your palms up and slowly release the front part of your shoulders towards the ground.
- Keep in the position from 30 seconds to a couple of minutes.
- Go back to the initial position by lengthening the front torso.
- Lift from your tailbone as you inhale while it is pressing down and into the pelvis.
Mindful yoga is convenient to follow at home. For beginners, the above poses could be difficult to perform. In that case, you can start them slowly. For your initial tries, you don’t need to stretch as much as described, you can try starting with your capacity and gradually you will improve to do it in full.